Healthy eating with friends…my new favorite passtime.

Fortunately this bear didn't show up for dinner but he does know the health benefits of eating salmon. Going to a friends house for dinner is my new favorite past time, especially when Melinda is cooking. Every time I'm at Melinda's house she makes some delicious food and it's also something that is good for you just by it's look and smell. It's hard to leave her home without asking yourself, why can't I cook that way at home? Well this time I told her I wanted to start sharing some of he meal ideas and she sent me everything we had to eat and why it's healthy! So here you go people, next time you're wondering if you should have brown or white rice, use vegetable or olive oil, or just need an idea of some great healthy things to eat, remember Melinda and this post (and don't forget LEGENDmag). LEGENDmag readers meet Melinda Penny-Washington The first thing you should know is the less processed the better the food. All ingredients were fresh (ie, not canned or pre-cooked). Salmon - Omega-3 fatty acids (polyunsaturated) help prevent blood clots, protects against irregular heartbeats, and lowers blood pressure. Olive oil - (monounsaturated fat) Olive oil delivers valuable phytochemicals that help to protect against heart disease. Sweet potato- (major vitamins) Vitamin C, Vitamin A, high source of fiber. Vitamin C is an antioxidant. Helps build collagen. Vitamin A promotes vision, maintains the health of skin cells. May act as an antioxidant which protects the body against disease. Spinach / chard greens- (Major vitamins found in food source listed, many other vitamins are in greens, but in small amounts) Vitamin K, A and C. Vitamin K participates in bone building as well as blot clotting. May also protect against osteoporosis, heart disease, colon cancer, arthritis, and other diseases. Foliate is used in synthesis of DNA. Helps in formation of neurotransmitters in the brain. Garlic – Excellent source of manganese,  vitamin B6, vitamin C, and selenium. Manganese aids in synthesizing important proteins in the body used to create energy.  B6 is used in the metabolism of amino acids in the body. Garlic is an antioxidant.  Studies have shown it may lower cholesterol and blood pressure. Sage - Holds volatile oils. Helps reduce microbes which cause gingivitis.  Indigestion, lack of appetite, oral inflammation, perspiration, rhinitis and sore throat are all ailments for which Sage has an application. The German Commission E approved internal use for stomach problems and excessive perspiration as well as for external use in conditions of inflamed mucous membranes of the mouth and throat. Brown rice - An antioxidant and an excellent source of fiber. Fiber helps prevent colon cancer. (information below was taken from The> The difference between brown rice and white rice is not just color! A whole grain of rice has several layers. Only the outermost layer, the hull, is removed to produce what we call brown rice. This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing. If brown rice is further milled to remove the bran and most of the germ layer, the result is a whiter rice, but also a rice that has lost many more nutrients. At this point, however, the rice is still unpolished, and it takes polishing to produce the white rice we are used to seeing. Polishing removes the aleurone layer of the grain-a layer filled with health-supportive, essential fats. Because these fats, once exposed to air by the refining process, are highly susceptible to oxidation, this layer is removed to extend the shelf life of the product. The resulting white rice is simply a refined starch that is largely bereft of its original nutrients. Our food ranking system qualified brown rice as an excellent source of manganese, and a good source of the minerals seleniumand magnesium. The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. By law in the United States, fully milled and polished white rice must be "enriched" with vitamins B1, B3, and iron. But the form of these nutrients when added back into the processed rice is not the same as in the original unprocessed version, and at least 11 lost nutrients are not replaced in any form even with rice "enrichment."

About the Author

Rai-mon Nemar is an independent lifestyle advocate and the founder of LEGENDmag. With a background in music, coupled with more then 12 years of being an entrepreneur, Rai-mon is a forward-thinking progressive who's life work is synthesizing the independent aesthetic and creating a community for "indies". Visit his blog IndieGuy and follow him on twitter.